NESTA Top Exam Questions and answers, 100% Accurate, rated A+. Verified.

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NESTA Top Exam Questions and answers, 100% Accurate, rated A+. Verified. What are the four steps in "Bridging the Gap" between current client health and fitness levels, and their future goals a... nd needs? What is the difference between implicit and explicit goals? - ✔✔-- Assess, Design, Instruct, Re-assess - What they tell your - What is implied (fastest way possible) NESTA golden rule of personal training - ✔✔-train unto others as you'd have others train unto you What is the kinetic chain? What is its function? - ✔✔-- Made up of nervous system, muscular system and skeletal system - creates human movement What are the 3 layers of fascia? What is their significance? - ✔✔-- Epimysium, Perimysium, Endomysium - outer(completely surrounds), middle, inner(surrounds individual fibers) What is the structure of the motor unit? What is the sliding filament theory? - ✔✔-- motor neuron and all the muscle fibers it innervates - actin and myosin sliding What are the 6 different types of diarthrodial joints? Give examples of each - ✔✔-Saddle - carpometacarpal Condyloid - tibiofemoral hinge - humeroulnar plane - acromioclavicular pivot - atlantoxial multiaxial - hip Lactate is a byproduct of what energy system? - ✔✔-Glycolosis Normal blood pressure, high blood pressure? What happens when exercise is stopped abruptly? - ✔✔- 120/80, 140/90 - Blood pools in the extremities What are RHR, THR, HRR, MHR? How are they determined? - ✔✔-resting heart rate(RHR), max heart rate(MHR), heart rate reserve(HRR), target heart rate(THR) RHR - in the morning upon waking, MHR - by a medical personnel, HRR - difference between MHR and RHR, THR - usually calculated as percent of VO2 max karvonen equation? how to obtain variables? - ✔✔-HRR = MHR - RHR, multiply by % then add RHR MHR = 220 - age RHR = ECG, auscultation or palpation What is the most efficient way to breathe? How does high altitude affect breathing? In most cases, should one exhale or inhale on the exertion phase of an exercise? - ✔✔-- Slow and deep - increases rate of ventilation - Exhale The 3 major adductors of the shoulder? - ✔✔-Lats, Pec minor, Teres major The 3 major horizontal adductors of the shoulder? - ✔✔-Pec major, Ant. deltoid, Coracobrachialis The 3 major horizontal abductors of the shoulder? - ✔✔-Post/mid deltoid, Infraspinatus, Teres minor The 3 major elbow flexors? - ✔✔-Biceps brachii, Brachialis, Brachioradialis The 2 major elbow extensors? - ✔✔-Triceps Brachii, Anconeus The rotator cuff muscles? - ✔✔-Supraspinatus, Infraspinatus, Teres Minor, Subscapularis The 2 muscles of scapular abduction/protraction? - ✔✔-Serratus Ant., Pec. Minor The 3 muscles of scapular adduction/retraction? - ✔✔-Rhomboids, Mid. traps, Levator scapulae The 3 muscles of scapular elevation? - ✔✔-Upper traps, Levator scapulae, Rhomboids The 2 muscles of scapular depression? - ✔✔-Lower traps, Pec minor The 3 major flexors of the shoulder? - ✔✔-Ant deltoid, Upper pec. major, Coracobrachialis The 3 major extensors of the shoulder? - ✔✔-Lats, Lower pec. major, Teres major The 2 major abductors of the shoulder? - ✔✔-Mid deltoid, Supraspinatus What are the 5 different types of stretching? - ✔✔-Static, Dynamic, Ballistic, PNF, SMFR Give an example of static stretching - ✔✔-Hold position for 20-30 seconds Give an example of dynamic stretching - ✔✔-constant controlled motion through full ROM Give an example of ballistic stretching - ✔✔-quick explosive movement that usually involves bobbing Give an example of PNF stretching - ✔✔-parter assisted, using autogenic and reciporcal inhibition Give an example of SMFR stretching - ✔✔-uses autogenic inhibition as muscle rolls over styrofoam What is the ideal ROM for the rotator cuff? - ✔✔-90° int, 90° ext What is the ideal ROM for plantar/dorsiflexion? - ✔✔-Plantar = 45° Dorsi = 10-20° What is the ideal ROM for shoulder abduction? - ✔✔-160-180° What is the ideal ROM for hip abduction/extension? - ✔✔-Abd = 30-45° Ext = 15-30° What are the 3 components of fitness? - ✔✔-PA, Exercise, Fitness Which musculoskeletal injury is characterized by trauma to the muscle or tendon? - ✔✔-Contusion: A bruise caused by a blow to the muscle, tendon, or ligament; caused when blood pools around the injury and discolors the skin. - ✔✔-Contusion A temporary deformation of a muscle or tendon. This type of injury is very short in its duration and intensity of pain and tissue deformation. - ✔✔-Stress Damage to ligamentous tissue. Typically an acute injury due to ligament laxity or trauma. Characterized by pain, swelling and bruising of the affected joint. First Degree: A stretch of ligamentous tissue. Second Degree: A partial ligament tear. Third Degree: A complete ligament tear - ✔✔-Sprain : Damage to tendon or muscle tissue due to overuse or abuse. Typically a cumulative injury. First Degree: A stretch of tendon or muscle tissue. Second Degree: A partial muscle/tendon tear. Third Degree: A complete muscle/tendon tear. - ✔✔-Strain A break in bone due to nontraumatic, cumulative stress on bone. This is an injury that commonly requires medical attention. - ✔✔-Stress Fracture Chronic pain in the lumbar region of the spine requires careful diagnosis and observation by a doctor or specialist. It is the job of the personal trainer to strengthen core musculature and properly design a program that ensures maximum flexibility of hip flexors, and other hip/low back muscles in order to not exacerbate the client's condition. - ✔✔-Chronic Low Back Pain Displacement of joint structure due to excessive force. Do not attempt to treat. Immediate medical attention is necessary. - ✔✔-Dislocation Inflammation of the tendon. Repeated tensing of a tendon can cause inflammation. Eventually, the fibers of the tendon start separating, and can even break, leaving behind debris which induces more friction, more swelling, and more pain. "Sub-acute" tendonitis is more common, which entails a dull ache, some tenderness, and worsening with repetitive activity. - ✔✔-Tendonitis Which musculoskeletal injury most often requires medical attention? - ✔✔-Stress Fracture What are the 5 preventative measures for musculoskeletal injuries? - ✔✔-1 - Proper warmup 2 - Appropriate programming 3 - Usage of proper equipment 4 - Proper stretching before/after exercise 5 - Train on proper surfaces Effective treatment of musculoskeletal injuries uses what methodology? - ✔✔-PRICE What does PRICE stand for? - ✔✔-Protect Rest Ice Compression Elevation How long is ice applied for, how often and for how many cycles? - ✔✔-20-25 minutes, every hour, 1-3 cycles Abnormal heartbeat due to change, deviation or malfunction of heart's electrical system. - ✔✔-Arrhythmia Threatening condition where heart no longer beats but "quivers" very rapidly, 350 bpm or more. Person must receive defibrillation within minutes to avoid sudden cardiac death. - ✔✔-Ventricular Fibrillation Abnormally fast heart rate (form of arrhythmia), more than 100 bpm. - ✔✔-Tachycardia Another word for heart attack or death to heart muscle due to lack of oxygen from a blood clot in a coronary artery. - ✔✔-Myocardial infraction An unusually slow heart beat, less than 50-60 bpm (form of arrhythmia) - ✔✔-Brachycardia Sudden stoppage of the heart, a defibrillator is necessary to revive the heart - ✔✔-Cardiac Arrest : Unusually low blood pressure (below 90/60). Low blood pressure is only indicative of an unhealthy condition if the individual experiences frequent dizziness or syncope (fainting). This condition is usually treated with medication. - ✔✔-Hypotension Unusually high blood pressure, 140/90 or above, and commonly associated with narrowing of arteries. Usually treated with medication. - ✔✔-Hyperten [Show More]

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